Off-season Training

For many players the off-season is a time to relax and forget about soccer for a short period time when it should be a time to prepare for the next season and start ahead of the competition. As a player you must find a balance between resting, fitness training, and technical training.

As a professional soccer player I have trainers and coaches who would give us a program that helps us prepare for the next season. After the season is done most players will take will take a few weeks away from soccer to rest. Most players will then begin our fitness program which gradually increases its intensity as pre-season nears. To stay sharp with our ball skills some players will travel overseas to train with other teams or simply stay in the area and play pick-up games indoor. Not too many players can afford to take the full three months off and be ready for the season.

But as a youth player you might not have someone to give you an off-season program so here are some guidelines to help you prepare for next season:

1. Transition: The objective of off-season training is to mentally and physically recuperate from the season, and to prepare the body both physically and technically for the next season. Think of this time as a transition time more than time off.
   
2. Rest: The worst thing you could do is do nothing. It only takes 4-6 weeks before you will lose all of your conditioning and have to start from scratch. Just as bad is too continue training the entire off-season. Your body needs rest or it will break down and you will get injured.
   
3. Balance and Flexibility: Work on rebalancing any muscles that are weak and maintaining flexibility. Many players have nagging injuries or flexibility problems that need to be fixed. This is the time to work out any issues like this.
   
4. Ball Work: As with fitness if you take too much time away from the ball you will become rusty. Use this time to strengthen your ball skills.
   
5. Watch Soccer: A great way to rest but still stay mentally sharp is to watch games. It will keep you tactically ready for the season.
   
6. Cross-Training: Play another sport that is not too strenuous on the body such as swimming, cycling, or tennis. It’s a great way to work good but fun workout.
   
7. Games: Eventually you will need to play some games. Play small-sided with your friends or join an indoor or futsal league. Nothing will prepare you more for next season then playing in a game.

The off-season is where good players set themselves apart from average players. Take advantage of this time to improve your game and you will see the results on the field next season.

For specific programs and exercises please see our fitness section. We will add some sample programs to help you prepare for next season.